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Friday July 24th WOD Happy Birthday Amber!

Happy 31st Birthday to Amber!


Warm up:

Burgener Warm Up (Snatch and Clean Grip)

3 Sets of 3 Reps of each position

https://www.youtube.com/watch?v=mWffzvDGeg4


Conditioning:

24 min AMRAP

7 HSPU

24 Dubs

31 Sit Ups

8 Pull ups

9 Hang Power Clean (Heavy Fast singles or choose a heavy weight that you can do in sets of 3)

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Today is my birthday BUT we will be celebrating with a bday wod on Tuesday since its leg day! My favorite day! Reminder: 5&6 am are OPEN GYM and there is NO 9:30 today. I will see everyone at 4:30pm!

For Time (with a Partner): 64 Front Squats (135/95 lb)(125/85)(115/75) 64 Kettlebell Swings (70/55)(55/35) 16 Burpees 400 meter Run 64 Hang Power Cleans (135/95 lb)(125/85)(115/75) 64 Alt DB Snatches

Strength: 10 Min EMOM 1 Deadlift 2 Hang power clean 2 Push press Conditioning: 50 Alt step ups (45/25)(40/20) 30 Thrusters (95/65)(75/55) 50 Alt step ups 30 Push Press 50 Alt step ups